Watermelon Seeds: Nutrient Profile
What is Watermelon Seeds richest in? Below are the vitamins, minerals and amino acids that 100 g of Watermelon Seeds delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Watermelon Seeds: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B3 (Niacin) | 3.5 mg | 🟡 22% | Energy, skin & nerves |
| 2 | Vitamin B1 (Thiamine) | 0.2 mg | 🟡 16% | Turns carbs into energy |
| 3 | Vitamin B9 (Folate) | 58 mcg DFE | 🟡 14% | Cell division; pregnancy |
| 4 | Vitamin B2 (Riboflavin) | 0.1 mg | 🟡 11% | Energy & cell health |
| Minerals | ||||
| 1 | Magnesium | 515 mg | 🟢 123% | Muscle, nerves & energy |
| 2 | Zinc | 10 mg | 🟢 93% | Immunity & healing |
| 3 | Copper | 0.7 mg | 🟢 76% | Iron use; connective tissue |
| 4 | Manganese | 1.6 mg | 🟢 70% | Bone & metabolism |
| 5 | Phosphorus | 755 mg | 🟢 60% | Bones & cellular energy |
| 6 | Iron | 7.3 mg | 🟡 40% | Carries oxygen in blood |
| 7 | Potassium | 648 mg | 🟡 14% | Blood pressure & fluid balance |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 5.7 g | 🟢 | Brain signaling (glutamate) |
| 2 | Arginine | 4.9 g | 🟢 | Blood flow (nitric oxide) |
| 3 | Aspartic acid | 2.8 g | 🟡 | Cellular energy & detox |
| 4 | Leucine | 2.1 g | 🟡 | Builds muscle (BCAA) |
| 5 | Phenylalanine | 2.0 g | 🟡 | Dopamine & focus |
| 6 | Glycine | 1.7 g | 🟡 | Collagen, calm & sleep |
| 7 | Valine | 1.6 g | 🟡 | Muscle & energy (BCAA) |
| 8 | Serine | 1.5 g | 🟡 | Cell membranes & brain |
| 9 | Alanine | 1.5 g | 🟡 | Energy (glucose cycle) |
| 10 | Isoleucine | 1.3 g | 🟡 | Muscle & energy (BCAA) |
| 11 | Proline | 1.2 g | 🟡 | Collagen & joints |
| 12 | Threonine | 1.1 g | 🟡 | Collagen & gut lining |
| 13 | Tyrosine | 1.0 g | 🟡 | Dopamine & thyroid |
| 14 | Lysine | 0.9 g | 🟡 | Collagen & immunity |
Values are per 100 g of the USDA FoodData Central record FDC 169407, “Seeds, watermelon seed kernels, dried” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.